Melissa C. Koh

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6 Foods To Boost Your Milk Supply


So here are some of my best tips to increase milk supply quickly. 
Speaking from an oversupply (but now undersupply) mom, I managed to quickly regain my milk supply after a horrible episode of mastitis and engorgement by trying out these foods. 
Adding nutrient dense foods to your diet will help to make quality breast milk and increase supply quickly. 

This is a given:
 – Drink at least 8-10 glasses of water a day
– Do not skip meals. At least 3 meals a day with 2-3 snacks in between 

1. Bone Broth

Think of your mom’s famous chicken soup, pork bone soup. These broths made by slow cooking chicken, pork or beef bones for a long period of time draws out collagen, gelatinous and amino acids like glutamine that can help heal leaky gut, boost your immune system and improve your health in general. 

Method: Put any amount of bones in the slow cooker, add 1-2 tsp of sea salt, fill it with water. Cook on medium/high heat for 4 hours and additional 4-6 hours on low heat. Add vegetables and other parts of the meat in for a complete meal. 

If you’ve no time to boil your own broth, you can purchase them online: 
Lazada, Amazon

2. Coconut Oil

Coconut is an amazing superfood as it contains medium chain fatty acids that include lauric acid, caprylic acid and capric acid. Increased amounts of these acids in your breast milk will help protect the baby from bacteria and viruses. While breastfeeding, you need a lot of FAT to build and sustain milk supply and coconut oil is a healthy fat that is processed more efficiently by the body. 

I personally use coconut butter as a replacement for butter on my toasts in the morning. It is not only really healthy but delicious too. 

3. Fenugreek

If you ever google “How to increase my breastmilk supply”, this ingredient will definitely show up! I find this herb/spice the most effective way to increase supply almost immediately/instantaneously. I saw my supply increasing from 80ml to 150ml within just 24 hours after consuming the Breastfeeding Support, from Swisse, which primarily contains this super ingredient, alongside many other essential vitamins. 

Fenugreek seeds are a rich source of protein, dietary fibre, B vitamins and dietary minerals, so it is no wonder that this is a great addition to your breastfeeding diet. 

Method: You can cook fenugreek (as a spice) on meats and vegetables. It is a common ingredient in curry powder. So an alternative is for you to eat lots of curry (haha)!
But if you want to save yourself the hassle from all the cooking (like me), I’d prefer to just supplement my diet with a daily pill. 

4. Oatmeal

Oats are a very popular food amongst breastfeeding mom’s because it’s easy to cook and really delicious. It is high in iron, zinc, manganese and calcium. Also a good source of fibre. 
I love taking my oats during breakfast as an energy bite/snack. You can also find oats as a primary ingredient in many lactation bars/cookies. I’ll be sharing with you some healthy and easy lactation recipes in an upcoming post! 

5. Garlic

Garlic is a great superfood that boosts the immunity, helps with digestion and swelling and contains important nutrients and amino acids. It is high in manganese, B6 and Vitamin C. 

There’s a preconception that eating garlic will give their breastmilk a bad smell/flavour but it is not the case if it is eaten in moderation. In fact, it actually stimulates milk production and increases milk supply. Garlic is used a lot in cooking, so we can just keep it that way! There is no need to take additional supplements or eat high dosages of it to increase supply. 

6. Fennel 

 Fennel is another beneficial food that is said to help with supply as the plant has oestrogen-like properties. 
You can add fennel to salads, soups, fish and pita dishes. If it doesn’t appeal to you, you can opt for fennel teas.  

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